MON Sep 14+ Strength
Recovery 5 mi
5.0mi~57 MINTIMEZ1ZONE919ft
Z1Very easy / conversational, RPE 2–35 MI
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
The plan
Western States 100
Saturday Nov 7 · 10 of 21 weeks banked71 DAYS
WEEK 14 OF 21 · Build
96TARGET MI
9,020CLIMB FT
16H 06MTIME
Week 14
Build · Sep 14
TUE Sep 15
Easy 9 mi
9.0mi1H 29MTIMEZ2ZONE969ft
Z2Easy / full sentences, RPE 3–59 MI
WED Sep 16+ Strength
27 min continuous tempo
17.0mi2H 16MTIMEZ4ZONE1,020ft
WARM UPEasy running to start, settle in before the work~50 MIN
MAIN27 min at Z4 threshold, sustained climbing effort27 MIN
RECOVER1 mi easy cool-down
COOL DOWNEasy running to finish~30 MIN
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Sep 17
Easy 9 mi
9.0mi1H 29MTIMEZ2ZONE969ft
Z2Easy / full sentences, RPE 3–59 MI
FRI Sep 18
Rest day
SAT Sep 19
28 mi long run, 671 ft
28.0mi4H 29MTIMEZ2ZONE671ft
Z2Easy / full sentences, RPE 3–528 MI
SUN Sep 20
28 mi long run, 4,472 ft
28.0mi5H 26MTIMEZ2ZONE4,472ft
Z2Easy / full sentences, RPE 3–528 MI
The build
21 weeks · peak 101 mi